Fueling Training and Racing

Do you ever wonder what you should consume during training rides or competitions to feel your best? Nutrition tends to be an industry filled with fad diets and the latest “super” food; sometimes it can be overwhelming to know what to do with all the information out there. There are three main components you need while training or racing: fluid, carbohydrates and electrolytes. 

Carbs are your friend!

During a bike ride, carbohydrates are the most important macronutrient you require. Some fat and protein are okay for satiety and to keep you fuller longer but try not to overdo it. Too much fat, protein, and fiber can cause stomach discomfort while exercising. For example, a protein bar would sit heavily in your stomach, or a bunch of raw vegetables would take much too long to digest. 

Carbs are essential for your muscles to perform optimally. A good rule of thumb is try to eat something about every 45 minutes during your ride. If you are more of a number person, aim for 30-90 grams of carbohydrates per hour. Avoid going over 90 grams per hour because research shows you can’t digest and absorb much more than that. Look at your food wrappers to see the grams of carbs or Google foods you are unsure about. Keep in mind, you really only need to be concerned about fueling on rides over 1-1.5 hours. 

You can also consume your carbohydrates by drinking them. More and more companies out there are making drink mixes with more carbs per serving in them. This is ideal during races when it is harder to eat or even mountain bike rides. I personally like to consume my carbs through a combination of eating and drinking when training, but during races, particularly mountain bike races, I prefer drinking them. 

What carbs to eat? 

Easily digestible, simple carbs, with less fiber are your friend on bike rides. Some people prefer what they call “real” food in a more natural form such as bananas, dried mango or dates. Others prefer peanut butter and jelly sandwiches, pretzels, or granola bars. If you have a sweet tooth, bike rides can be a good time for foods like jelly beans, gummy worms, or Swedish fish. You could also have specific sport food; like bars, gels, chews, blocks from any of the numerous ride/sport food companies out there. Or try making the Great Granola Bars below! 

In general, pack what is the easiest for you to eat and is the most appealing. Eat and drink early and often. This will help improve absorption and also decrease this risk of gastrointestinal discomfort. No one enjoys bonking and eating regularly will help your energy levels stay consistent. If you are riding back to back days, fueling well will help you feel better for the second day. On your next bike ride have fun experimenting with which carbs are your favorite!

Fluid and Electrolytes

Stayed tuned for a more detailed newsletter on hydration but a general rule of thumb for hydration is to consume about a bottle per hour. This can very depending on sweat race and outside temperature. 

Also, it is ideal to consume a sports drink with electrolytes. A general recommendation for endurance athletes is to aim for 300-700mg of sodium per hour! However, this varies based off salt concentration of your sweat and how much you sweat. If you are a salty sweater and get salt stains on your kit and helmet straps you may need more, if not, you may need less sodium per hour. 

Practice! Practice! Practice!

I cant emphasize this enough. Practice consuming fluid, carbs, and electrolytes before your upcoming race! If you are not accustomed to consuming carbs during training start lower at 30g of carbs. Work your way up week by week until you get to 60-90 grams of carbs/hour. You have to train your gut and it will get accustomed to digesting the carbs. You can’t just go into a race without consuming carbs during training, take in 90 grams of carbs per hour and expect that to go well! Practice ahead of time!

Thanks for reading!
🩷 Emily